FitNotes Workout - Dienstag 22nd Juli 2025

** Gym 80 Incline Smith Machine Press **
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps

** Rope Push Down **
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps

** Gym 80 Brustpresse Dual **
- 50.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 90.0 kgs x 8 reps

** DB Overhead Press **
- 10.0 kgs x 20 reps
- 15.0 kgs x 15 reps
- 10.0 kgs x 15 reps

** Technogym Seated Dip Machine **
- 40.0 kgs x 15 reps
- 50.0 kgs x 12 reps
- 60.0 kgs x 10 reps

** Neutral DB Bench Press **
- 20.0 kgs x 15 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 7 reps

2 Stunden BJJ

FitNotes Workout - Donnerstag 24th Juli 2025

** Smith Machine Row **
- 30.0 kgs x 18 reps
- 40.0 kgs x 15 reps
- 50.0 kgs x 11 reps
- 60.0 kgs x 5 reps
- 50.0 kgs x 9 reps

** EZ-Bar Curl **
- 20.0 kgs x 15 reps
- 25.0 kgs x 7 reps
- 25.0 kgs x 7 reps
- 25.0 kgs x 7 reps
- 25.0 kgs x 6 reps

** Close Grip Lat Pulldown **
- 60.0 kgs x 16 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 6 reps
- 70.0 kgs x 8 reps

** Cable Curl Rope **
- 15.0 kgs x 20 reps
- 17.5 kgs x 14 reps
- 21.0 kgs x 12 reps
- 21.0 kgs x 11 reps
- 21.0 kgs x 10 reps

** Lateral Cable Raise **
- 7.5 kgs x 8 reps
- 5.0 kgs x 14 reps
- 5.0 kgs x 12 reps

FitNotes Workout - Freitag 25th Juli 2025

** Dips **
- 0.1 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps

** Cable Pull Over Rope **
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Close Grip Barbell Bench Press **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

Hendo hat geschrieben: 15. Jul 2025, 15:05 Nach dem Brust-Trizeps-Training
20250715_113716(2).jpg

Unfassbar Guuuuuutttt

MaryK hat geschrieben: 27. Jul 2025, 17:25

Hendo hat geschrieben: 15. Jul 2025, 15:05 Nach dem Brust-Trizeps-Training
20250715_113716(2).jpg

Unfassbar Guuuuuutttt

Dankeschön!

FitNotes Workout - Sonntag 27th Juli 2025

** Lying Leg Curl Machine **
- 20.0 kgs x 20 reps
- 30.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 55.0 kgs x 8 reps
- 50.0 kgs x 9 reps

** Leg Extension Machine **
- 20.0 kgs x 20 reps
- 30.0 kgs x 15 reps
- 40.0 kgs x 15 reps

** Hammer Strength Linear Hack Squat **
- 60.0 kgs x 19 reps
- 70.0 kgs x 12 reps
- 80.0 kgs x 11 reps

** Hyperextensions 45° **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Seated Calf Raise Machine **
- 20.0 kgs x 16 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps

2,5 Stunden BJJ

2 Std BJJ

FitNotes Workout - Donnerstag 31st Juli 2025

** Neutral Medium Grip Lat Pulldown **
- 70.0 kgs x 16 reps
- 80.0 kgs x 9 reps
- 80.0 kgs x 7 reps
- 80.0 kgs x 6 reps
- 70.0 kgs x 10 reps

** Dumbbell Curl **
- 14.0 kgs x 16 reps
- 16.0 kgs x 9 reps
- 16.0 kgs x 9 reps
- 16.0 kgs x 8 reps
- 16.0 kgs x 7 reps

** SA Wide Cable Row **
- 20.0 kgs x 20 reps
- 23.5 kgs x 14 reps
- 28.5 kgs x 10 reps
- 33.5 kgs x 6 reps
- 23.5 kgs x 10 reps

** Seated Dumbbell Press **
- 14.0 kgs x 20 reps
- 18.0 kgs x 15 reps
- 18.0 kgs x 15 reps

** DB Concentration Curls **
- 10.0 kgs x 15 reps
- 10.0 kgs x 10 reps

1,5 Stunden BJJ

Nice Weekend

MaryK hat geschrieben: 1. Aug 2025, 17:33 Nice Weekend

Danke, dir auch.

FitNotes Workout - Sonntag 10th August 2025

** Pull Up **
- 0.1 kgs x 5 reps
- 0.1 kgs x 5 reps
- 0.1 kgs x 5 reps
- 0.1 kgs x 5 reps
- 0.1 kgs x 5 reps

** Dips **
- 0.1 kgs x 10 reps
- 10.0 kgs x 10 reps
- 25.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 35.0 kgs x 5 reps

** Close Grip Barbell Bench Press **
- 50.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Neutral Cable Row **
- 60.0 kgs x 18 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 8 reps

** DB Skull Crushers **
- 10.0 kgs x 20 reps
- 14.0 kgs x 11 reps

** Dumbbell Curl **
- 14.0 kgs x 14 reps
- 14.0 kgs x 11 reps

1,5 Stunden BJJ